Are you getting enough protein in your daily food intake?

There are multiple ways of calculating the minimum level of protein that your body needs, but for this blog I am focusing on the weight method.



If you have recently weighed yourself, go off the number the scale provided. If you haven’t recently weighed yourself, feel free to come see me to use our body composition scale or weigh yourself in the DIG Wellness Center on the corner scale. Using that number for your weight, multiply that number by .36 to give you your minimum level of protein needed a day.

Example: 175 lbs X .36 grams per pound = 63 grams of protein needed a day MINIMUM


Important additional factors to consider:

JOB – If you are active in your job, you need more protein than the number found through the calculation. The calculation is meant for sedentary jobs.

EXERCISE – If you are exercising multiple days a week, you also need more protein than the calculated number. The calculation is meant for normal day to day physical activity and those who are currently not lifting weights or exercising.

GOALS – If you are trying to lose weight, more protein may be needed. All of this depends on your current stage of weight loss and your activity level. Let’s talk if you would like more information about the “goal” factor.


Good sources of protein:

Animal protein: meat, fish, eggs, dairy

Other options: tofu, edamame, lentils, oats, nuts

Physically active 4-6 days a week: protein supplement


*** It is very important to understand, if an individual is not working out or choosing a daily active lifestyle, additional protein is NOT encouraged. Additional protein that “sits” in the body becomes fat and is not beneficial for the individual.